Milly Gaines
It is a common misconception that treats and diets are mutually exclusive. While treats are often high in sugar, salt, saturated fat, and calories, they can be enjoyed as part of a healthy diet. The key is moderation and portion control. The Australian Dietary Guidelines refer to treats as discretionary foods, which should make up a maximum of 600kJ (143 calories) of your daily intake. This guideline, however, depends on individual factors such as age, gender, and activity levels. It is also important to ensure that your diet is primarily composed of nutritious foods from the five food groups: fruits, vegetables, whole grains, dairy, and lean meats. This way, you can enjoy the occasional treat without derailing your health and fitness goals.
| Characteristics | Values |
|---|---|
| Treats on a diet | It's okay to have treats on a diet, but in moderation. |
| How much treats are okay | It depends on your calorie budget, which varies from person to person. |
| How often to have treats | Some sources recommend limiting treats to once a week or a few times a week. |
| Calorie budget | The recommended calorie budget for an 'average adult' is 8700kJ (2080kcals). |
| Sugar intake | It is recommended to keep sugar intake to less than 10% of your daily calorie intake, which is 52g. |
| Saturated fat intake | For an adult with an 8700kJ calorie budget, it is recommended to keep saturated fat intake to less than 24g per day. |
| Sodium intake | It is recommended to keep sodium intake to less than 2000mg per day, regardless of energy needs. |
| Portion sizes | It is important to keep portion sizes small when indulging in treats. |
| Managing cravings | Be mindful of your cravings and ask yourself if you are truly hungry or if the craving is a result of something else. |
| Healthy alternatives | Opt for healthier alternatives or portion-controlled treats to satisfy your cravings without exceeding your calorie budget. |
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What You'll Learn
Treats can be part of a healthy diet
It is okay to have treats while on a diet, as long as they are consumed in moderation. Treats are typically foods and drinks that are high in sugar, salt, and saturated fat, and therefore kilojoules. These include biscuits, pastries, pies, ice cream, most deep-fried foods, chocolate, soft drinks, and alcoholic beverages. Even some so-called health foods, like raw vegan brownies or protein power balls, can be considered treats because they are high in sugar and saturated fat.
The Australian Dietary Guidelines refer to these foods as discretionary foods (DF), which are meant to add pleasure to a healthy, balanced diet, not become a significant part of our food intake. According to dietary guidelines, a healthy serve of discretionary food is 600kJ (143cal). However, many cakes, chocolates, and chips have three to four times that amount.
To include treats in your diet while maintaining a calorie deficit, it is important to be mindful of the number of kilojoules/calories in the treat, as well as how much of your daily budget of sugar, saturated fat, and salt you have consumed. For example, if you have consumed high amounts of sugar, saturated fat, and salt in your meals, you may want to opt for a smaller treat or a treat with fewer kilojoules/calories.
Additionally, it is important to practice portion control when it comes to treats. Nutritionist Amanda Baker Lemein coined the "two-treat rule," which suggests allowing yourself to have two portion-controlled servings of your favorite treat a week. This helps individuals understand what moderation means and makes it more sustainable to include treats in their diet rather than trying to quit them altogether.
Overall, it is possible to include treats as a part of a healthy diet by consuming them in moderation, being mindful of their nutritional content, and practicing portion control.
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How to eat treats and still lose weight
It is possible to eat treats and still lose weight, but it requires discipline and a good understanding of your body's needs. Here are some tips on how to do it:
Understand the role of treats in a healthy diet
Firstly, it's important to recognise that treats can be part of a healthy diet. Dietitian Brooke Delfino emphasises that eating purely for pleasure is not a bad thing, and there is no such thing as "good" or "bad" food. Instead, it's about moderation and ensuring your overall nutrition intake is balanced. Australian Dietary Guidelines describe highly processed foods, high in sugar, salt, and saturated fat as "discretionary foods". These include biscuits, pastries, chocolate, and deep-fried foods. While these foods can add pleasure to your diet, they should not become a significant portion of your food intake.
Practice portion control
When it comes to treats, portion control is essential. Nutritionist Tammy Lakatos Shames recommends limiting desserts to once a day, falling within a 100- to 200-calorie range. This range can vary depending on your size and activity level. Smaller, less active people may opt for the lower end, while larger, more active individuals can choose higher-calorie treats. To aid in portion control, consider purchasing pre-portioned desserts or using smaller bowls and utensils.
Be mindful of your overall nutrition
To ensure your diet remains nutritionally balanced, focus on whole, minimally processed foods. Aim for a plant-based diet rich in non-starchy vegetables, whole grains, and lean proteins. This way, you can still enjoy treats without compromising your nutritional goals.
The "Two-Treat Rule"
Nutritionist Amanda Baker Lemein proposes the "Two-Treat Rule" for effective moderation. This rule suggests allowing yourself two portion-controlled servings of your favourite treat per week while maintaining a healthy diet overall. This approach provides a clear guideline for what "moderation" means and is more sustainable than completely abstaining from treats.
Plan and budget your treats
To successfully incorporate treats into your diet, plan and budget for them. Calculate your daily calorie intake and allocate a portion for treats. This way, you can enjoy your favourite foods without derailing your weight loss goals. You can also prepare treats in advance, like individually bagging brownies according to serving size, so you know exactly how many calories you're consuming.
In conclusion, losing weight doesn't mean giving up treats entirely. By practising portion control, prioritising whole foods, and budgeting your calories, you can still enjoy your favourite indulgences while making progress toward your weight loss goals.
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Calorie counting and budgeting
When it comes to treats, it is important to be mindful of the calorie content and the amount of sugar, saturated fat, and sodium they contain. Many treats, such as cakes, chocolates, and chips, are high in calories and can quickly exceed your daily recommended intake. To manage your treat intake, you can practice portion control by purchasing pre-portioned treats or using smaller bowls and utensils. You can also make your own treats, like homemade lattes with sugar-free flavoured coffee syrup, or baking brownies and dividing them into individual baggies according to serving size.
Another strategy is to follow the "two-treat rule" proposed by nutritionist Amanda Baker Lemein. This rule suggests allowing yourself two portion-controlled servings of your favourite treat per week while maintaining a healthy diet overall. This approach helps individuals understand and practice moderation, making it a more sustainable method than quitting treats altogether.
It is important to note that the frequency and portion sizes of treats may vary depending on individual factors such as size and activity level. A smaller, less active person may opt for treats on the lower end of the calorie range, while a larger, more active person can choose treats with higher calorie content. Additionally, being aware of the nutritional content of your everyday meals can help you understand how many calories and nutrients you have left in your "budget" for treats.
Overall, calorie counting and budgeting allow for flexibility and the inclusion of treats in your diet. By being mindful of portion sizes, nutritional content, and overall calorie intake, you can enjoy treats while maintaining a healthy and balanced diet.
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Portion control
Use a smaller plate
We tend to judge our food by how much space it takes up on our plate, which can trick our eyes and minds into thinking we have more or less food than we actually do. Using a smaller plate can help control portion sizes and still leave you feeling satisfied after a meal.
Divide your plate into sections
A good rule of thumb is to fill half of your plate with fruits and vegetables. Divide the remaining half into two sections, one for lean protein and the other for whole grains. This ensures a well-balanced meal with proper portion sizes.
Slow down while you eat
Eating slowly gives your brain time to register that you're full, reducing your total food intake. It also allows you to savour and enjoy your food more. Avoid rushing through meals and focus on enjoying each bite.
Drink water before meals
Drinking a glass of water 30 minutes before a meal can aid in portion control by making you feel less hungry. Staying well-hydrated also helps you distinguish between hunger and thirst.
Learn to read food labels
Understanding food labels can help you make informed choices about portion sizes. While "recommended serving sizes" may not align with your specific needs, you can calculate the appropriate amount for yourself by multiplying the calories and nutritional information provided.
Keep a food diary
Consider maintaining a journal where you record what you eat, how much, and how you feel afterward. This can help you see the benefits of portion control and make more informed decisions about your diet.
Remember, portion control is about retraining your mind and resetting your habits. It may take some time to find what works best for you, but the benefits of improved health and a balanced diet are well worth the effort.
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The two-treat rule
The "two-treat rule" was coined by nutritionist Amanda Baker Lemein to help her clients practice moderation and see real weight loss results. The rule is simple: eat a healthy diet overall but allow yourself to have two portion-controlled servings of your favourite treats a week.
Lemein created this rule to quantify for her clients what "moderation" means, as many of them were unsure. She also believes that it is more sustainable to have treats than to try to quit them altogether. For example, having a single scoop of ice cream or one slice of pizza at a time is better than nothing.
To ensure you are staying within your calorie budget, it is important to be mindful of the number of calories in the treat you are having, as well as how much of your budget of sugar, saturated fat and salt you have used up in your everyday foods. For example, if you have had a high-fat, high-sodium breakfast, you may want to opt for a healthier option for your treat.
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Frequently asked questions
Yes, it is okay to have treats while on a diet, as long as you practice moderation.
There is no definitive guide, but it is recommended to limit treats to twice a week or once a day, depending on your calorie intake and how active you are.
The "two-treat rule" coined by nutritionist Amanda Baker Lemein can help you practice moderation. According to this rule, you should eat a healthy diet overall but allow yourself two portion-controlled servings of your favorite treat a week.
The amount of treats you can have depends on your calorie intake, age, gender, and level of activity, among other things. As a general guideline, it is recommended to keep your sugar intake to less than 10% of your daily calorie intake, and your saturated fat intake to less than 24g a day.
To stop yourself from eating too many treats, you can try budgeting and portioning your treats ahead of time. For example, you can buy pre-portioned treats or use smaller bowls and utensils. You can also try to limit the number of treats you keep at home and opt for healthier alternatives when possible.
